Below is my schedule for the upcoming few months. I will be getting leaner through strict diet and vigorous and consistent cardio activities. I will also get stronger on the main lifts by strength training 3 x a week. I will train Mixed Martial Arts a few times a week to further my skill and improve my conditioning while simultaneously burning calories to lead to fat loss. I will do different activities such as swimming, rock climbing, mountain biking, back packing, and more to keep it interesting and burn additional calories. I have to focus on eating clean all the time!
Monday – STRENGTH: Squat, Bench, 2-3 assistance and
Rock Climbing/Swimming in afternoon Tuesday – MMA in morning and trail running in
afternoon then backpacking or mtn biking
Wednesday– STRENGTH:
Deadlift, Overhead Press, 2-3 assistance and Rock Climbing/Swimming in
afternoon
Thursday – MMA in morning and mountain sprints in
afternoon then backpacking or mtn biking
Friday – STRENGTH: Squat, Bench, 2-3 assistance and
Rock Climbing/Swimming then backpacking
Saturday –MMA or heavy bag then backpacking or mtn
biking and trail running
Sunday – MMA or heavy bag and mtn biking
(optional)
BASE jumping, also sometimes written as B.A.S.E. jumping, is an activity where participants jump from fixed objects and use a parachute to break their fall. "BASE" is an acronym that stands for four categories of fixed objects from which one can jump: buildings, antennas, spans (bridges), and earth (cliffs).
Batman will need to be a skilled base jumper to soar down from above in order to attack the bad guys while surprising them. His use of state of the art technology and intense training will allow him to jump off ledges on buildings of any size to land on the street, jump out of planes to land onto buildings, and off of bridges to land on boats.
"It doesn't feel like you're falling so much as it feels like the buildings are growing." That's J.T. Holmes, describing what it was like jumping off the 110-story Willis Tower for a stunt sequence in "Transformers: Dark of the Moon," shot in Chicago last summer.
The jump was actually a flight, made possible through a special jumpsuit made of nylon — called a wingsuit — sewn in such a way that it has fabric wings under the arms and between the legs, enabling those with nerves of steel to carve through the air at 100 mph like a human jetfighter.
Or a birdman, soaring through the canyons of downtown Chicago. READ MORE
Batman Tech
How It Works: The Ultimate Face Plant
Anyone can fly like a bird and land without a parachute--once. But Jeb Corliss has no desire to become a human pancake. "A wingsuit landing is only successful if you can do it 10 times out of 10 without being injured," Corliss says. "I'm talking no broken toes, no broken anything." Corliss is guarded about his plan--he doesn't want rivals to steal his ideas--but he has let some details slip. Here's an educated guess at how he might pull off the stunt.
(Illustration by Station02)
1. Ramp Up: A construction team builds Corliss's $3 million, 2000-foot-long landing ramp, which is temporarily attached to the side of a still-to-be-determined Las Vegas structure. The ramp may be made of tensile fabric like the roof of the Denver International Airport; cables anchor the ramp and keep its surface taut.
2. Take Flight: Corliss jumps from a helicopter several thousand feet over the Las Vegas Strip. His customized wingsuit has lightweight, ripstop nylon panels from the undersides of his arms to his torso and between his legs. Air inlets on the wing's leading edge allow it to inflate and stay rigidly pressurized for flight. Glide ratios of 3 feet forward for every 1 foot down are possible, but Corliss flies 1 to 1, which enables him to pull up and change his angle of approach.
3. Stay on Target: Hitting the ramp wrong would be like crashing a car into a barrier without a seatbelt or airbags. Corliss aims for a tiny approach window that's about 20 feet by 20 feet at the top of the landing strip, so flight path accuracy is critical. His "trajectory control system" could include using tethered weather balloons at progressively lower altitudes as visual aids, allowing him to precisely tweak direction and angle.
4. Bail Out: If Corliss's approach is at all off, he veers away from the line of balloons and deploys his chute. Six hundred feet above the ground is scarily low for the average sky diver to pull the ripcord, but no problem for an experienced BASE jumper like Corliss, who has deployed his chute at a third of that height.
5. Or Land Lightly: Corliss aims to land like an Olympic ski jumper, matching the angle of the slope as closely as possible. But while ski jumpers fly at about 60 mph, Corliss is doing 100 mph, and he'll land on his rib cage, not his legs. The ramp's fabric can absorb some of the impact and friction, but it can't be too forgiving or Corliss will bounce off. To survive unharmed, Corliss touches down on the 45-degree landing ramp with a flight angle no steeper than about 50 degrees.
6. Put on the Brakes: He isn't home free yet. Lacking wheeled landing gear, Corliss slides down the ramp, which may have a lubricated surface to facilitate glide. One expert recommended a suit with ceramic tiles to dissipate friction-generated heat. Approaching the ground, the decline of the ramp eases off, as does Corliss's speed. At the bottom of the ramp he stands up and walks away.
We live in a dangerous world with real life villains at every corner. For the opening showing of the new movie, Dark Knight Rising, in Aurora, Colorado, James Holmes slaughtered 12 innocent people and injured 50 others for no apparent reason other than he wanted to punish society for rejecting him. Many villains in comic books are outcasts but so are many superheros. When I was a kid I felt small, weak, and defenseless. I was terrified that someone would come to my house and kill me and my entire family. I looked up to superheros because I wanted to become one. To this day as a 23 year old college student, I still have a strong desire to become a superhero. I want to defend those who can't defend themselves. I want to become powerful. I was always interested most in Batman because he had no super powers at all but still could accomplish so much with his trained physical abilities along with his superior detective skills and cool gadgets. The following are fighting techniques that I believe could lead someone (two thumbs pointed at me) to become a REAL LIFE SUPERHERO.
Mixed Martial Arts and Urban Defense
Batman needs to have superior hand to hand combat abilities. He usually fights alone so he often has to take on multiple attackers at once. Ground fighting would not be smart so jiu jitsu and wrestling shouldn't be focused on. Muay Thai Kickboxingshould be implemented because it uses devastating strikes from the shins, fists, elbows, and knees. Judo should also be trained regularly because Batman will need to be able to throw opponents to the ground by using their own momentum against them so that he can focus on other enemies. Krav Magais an Israeli Special Forces martial art that is used to finish a fight in the street in the fastest possible way. Krav Maga training focuses on disarming opponents. Batman will have to be able to disarm an opponent's gun, knife, or blunt weapon without even thinking about it. Muay Thai, Judo, and Krav Maga should be trained on a regular basis for several months before it can become effective. Then the training should be maintained to increase abilities.
When riding a motorcycle, especially for long periods of time, it is extremely important to be physically fit and strong. Injury prevention should be focused on most for motorcyclists.
Most motorcycle fatalities are related to a head and neck injury. The primary way to mitigate injury is to strengthen the neck. The following are some good exercises. Do not do too many sets at least initially.
Barbell/dumbbell Shrug: hold weight with locked elbows at all times, shrugging weight to ears
Bench neck extension: lay prone on bench then place a weight plate on back of neck
Rope or neck harness extension: use high cable machine or dumbbell, place attachment behind neck or on head
can also be used with resistance band
Snatch Grip Deadlift: wide grip deadlift, maintaining lumber curve and feeling the barbell roll up your leg (also hits forearms)
Holding on the handlebars for long periods can be taxing on the hands and forearms. It is vital to have good grip strength and forearm endurance.
Farmers Walk: Hold two dumbbells (one in each hand) and walk with them
Dumbbell Forearm Extension: grab one dumbbell and place forearm on bench, then extend forearm up and down (palm up and/or palm down on different sets)
Reverse Curl: grab barbell or dumbbells with palms facing down, curl to chest and down to thighs.
When controlling the motorcycle and preventing yourself from falling, you must have good overall strength. This is especially true if you are caught in a pot-hole or your bike falls and you must lift it up. WATCH VIDEOS!
Noun: An unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.
Fear is a natural and useful emotion that every animal on earth has. But sometimes it can really get in the way of living. Some people don't do anything to go outside of their comfort zones because they let their fears completely debilitate their lives. They stay in their homes closed off from what the world has to offer. The things that really matter in life are only possible once you break through the comfort zone barrier. We are afraid of some things because our brains are still running on hardware from 10,000 plus years ago.
However, it can be really bad for a person's self esteem to let their fears control their lives. So everyone should make a point to definetheir THREE TOP FEARS then work to overcome them.
FEAR ONE
HEIGHTS
SOLUTION = SKYDIVING
1 in 100,000 people die from skydiving
Heights is a pretty normal and natural fear for anyone to have. Humans ability to fly via aircraft or land safely by parachute is pretty new. But the ultimate way to break through this fear in a safe way in my opinion is to jump out of an airplane with a parachute. It is healthy to maintain some fear of heights but overcoming it through skydiving seems like a great way to do it.
FEAR TWO
SHARKS
SOLUTION = DIVING WITH SHARKS
Bee sting fatalities are more common than shark attack deaths
Even hearing the Jaws theme music gives most people the chills. Sharks can inflict a lot of damage with their razor sharp teeth and their powerful jaws. But some people do not even go into the ocean because they are too afraid of sharks eating them. Swimming with the sharks in a cage seems to be the best way to overcome this fear. A more experienced diver who is familiar with shark defense may be able to swim with them outside of the cage.
FEAR THREE
MEDIOCRITY
SOLUTION = CONTINUAL PURSUIT TO BE AWESOME
Being mediocre means that you are just like everybody else. We should all strive to be better than ourselves. Trying new things and pushing yourself out of your comfort zone. You are going to be bad at things that you are not familiar with. But without that initial awkwardness there is no improvement. Look like a fool once and a while by trying something different. It will only make you more awesome.
The Most Interesting Man (ME)
HONORABLE MENTION
TRANNIES
Trannies terrify me... But I have no intention of overcoming this fear. Enough said.
DISCLAIMER
Don't be STUPID!
There is a difference from being BRAVE and being stupid and not caring if you live or die. Know the difference. Base Jumper, Lucky Chance (yea, that's his legally changed name), decided to pull off THE DEATH SWING with too many acrobatics before opening his chute. The result, a coma for 2 months with a broken jaw, a fractured pelvis, open fractures to the left foot
and femur, a lunt contusion to the left side of his brain, a
twisted neck, air between his lung and thoracic spine, and
lacerations down the left side of the face. The pressure inside his
skull was 30 mmHg, two to four times normal—a dangerous situation, as
high intracranial pressure can lead to crushed brain tissue, brain
herniation, and damaged oxygen supply. Calculated risks are important. READ MORE HERE.
Strongman training can be a fun way to workout in the outdoors while increasing functional strength, gaining explosive power, and decreasing body-fat. It is hard work but you will actually feel like you have accomplished something. It brings out a primal side in us all that you don't get from lifting pink dumbbells or running on a hamster wheel for an eternity. You do not have to be a 300 pound monster or have the desire to become one in order to train strongman. If you want to become fitter, stronger, and potentially look better nekid (with a proper diet) then train strongman.
The popularity of implement or strongman training is on the rise in strength training programs today. Implements
used in strongman style training can include; tires, sandbags, water
filled implements, atlas stones, chains, wheelbarrows, kegs, logs,
pushing/pulling sleds, and much more. Many strength and conditional professionals
are now experimenting with strongman techniques due to the unbalanced
and unfixed nature that these implements provide, and the ability to
elicit a variety of measurable results.
Sandbags, wheelbarrows, and water-filled weights are just a
few implements that require an athlete to continually stabilize by
making adjustments in musculature and body positioning, to fight the
effects of a constantly shifting weighted object. This
manipulation of awkward and heavy objects stimulates functional
strength, and enables an athlete to develop muscles that are difficult
develop with a traditional weight training program.
Strongman methods can also be an excellent way to develop
grip strength, as an athlete has to hold on to a variety of objects of
varying sizes and weights. For example, the farmers walk can be
performed with kegs, logs, sandbags, stones, or other awkward objects
instead of the traditional dumbbell or kettlebell.
Strongman methods can also effectively be used to augment traditional endurance, strength, and power programming. Researchers
suggest examples including; a log clean and press workout for
endurance, a strict overhead log press for strength, and a log push jerk
for power. Researchers
do warn that many strongman methods are not appropriate for training
for maximal strength efforts. They recommend that training for maximal
efforts is best accomplished in the traditional gym set up, using a
barbell and dumbbells.
However, strongman training is an excellent complement to power training. Tire
throws, tire flips, atlas stones, and log cleans are perfect examples
of movements that can utilize full body functional strength and power.
Strongman training techniques are a effective tools that can be
incorporated into an overall athletic training program to increase
strength, grip, power, and endurance.
5 Common Strongman Implements to Add to Your Workout:
Tires:
Truck or tractor tires are relatively easy to acquire and can
provide wide variety of stimulus for fun and challenging workouts. Tire
flipping, tire clean and throws, tire jumps, and tire sled drags are
just some of the movements that athletes can include in their
workouts. It is recommended to try to find 2 or more different sizes of
tires; a very heavy tire and a lighter tire. If you are on a limited
budget a tire can also be used as a makeshift tire sled for dragging and
or pushing movements. Many times local tire shops or commercial
construction businesses will give out large tires for free, because they
are looking for way reducing the cost of getting rid of them.
Chains:
Chains are typically used in a gym setting and are lifted off the
ground during a movement. The use of chains enables a lifter to create a
gradual increase in resistance. For example when using chains a barbell
will become progressively heavier as it is lifted off the floor.
Sandbags:
Sandbags are super versatile for loading, unloading, and carrying
movements. These can be easily acquired at local military supply stores
or homemade for little expense.
Water Filled Implements:
Water filled logs, kegs, and tubes can provide dynamic resistance
that is especially beneficial for developing functional strength.
Pressing, cleaning, and squatting with unbalanced objects can be an
especially challenging type of training.
Kegs:
Kegs are excellent tools for loading, carrying, throwing, pressing,
or adding weight to a weight to a sled. You can easily find kegs at a
local beer supply store and fill and refill with water and or sand.
Setting aside all the "America F**K yea"s, there is a certain feeling that is felt strongly by Americans. Some may call it nationalism, others may call it arrogance and ignorance. Some people do not understand the pride and sense of patriotism that many Americans feel resulting in them getting misunderstood. But these same peoples' act of labeling all patriotic Americans as arrogant and ignorant are in fact even more so- than those that they persecute. There are a lot of awful things that America has been responsible for in the past. From the slavery and oppression of Africans for over 300 years to the fast food industry that has helped spread obesity and disease throughout the globe. Even with the many wrongs, I still believe in America. I believe in the principles that founded this country. I believe in the religious liberties and freedom to spread ideas through speech, books, and the internet. Ideas have endurance without death. Even if America was completely destroyed by a meteor or nuclear war-head tomorrow, those ideas that have been imprinted on the fabric of history will still remain.
236 years ago, a few men gathered in secret, not far from where I live in Philadelphia. They made a decision that they would no longer be pushed around. They would risk their necks in order to create a document that would birth a country. We believe in standing up against oppression. This same spirit that led our patriot forefathers to liberty and freedom still encapsulates many Americans' souls today.
In the short time that the United States of America has existed, people have flocked from all over the world to come for a better life. Even to this day, immigrants come to create a future for themselves and their children. We Americans are a team of peasants and outcasts from around the world who all came to one place in order to work hard and overcome oppression.
I want to travel the world and meet as many people from different races, creeds, and religions as I can. I want to have tea with the Dalai Lama in Tibet. I want to play rugby in New Zealand. To fly a kite on top of the Sphinx in Cairo. To tango with a beautiful senorita in Buenos Aires. To spar with Muay Thai fighters in Thailand. To hunt antelope with a spear among tribal brothers in the African serengeti. To ride my motorcycle across each South American country. To live off the unforgiving land of the Australian Outback with nothing but a few tools. I want to understand the world around me but I am and will always be PROUD TO BE AN AMERICAN.
This was basically the first video that I have ever edited and created. I was actually very surprised with how well it turned out. I used movie- maker when editing. I really wanted people to get a good taste of cariocas (Rio de Janeiro people) culture. It really is a beautiful city located right next to some great beaches and a lake. It has many mountain ranges encapsulating it. There is so much to do in Rio too. On the beach alone there is surfing, boogie boarding, volleyball, kick volleyball, futebol (soccer), swimming, running, calisthenics (body-weight) workout platforms, to name a few. The nightlife is always fun. The bars and clubs don't close down until late in the morning. You can drink and dance in the streets like a fool and not get arrested. There are all sorts of adventure sport activities like kite boarding, surfing, rock climbing the many massive mountains, hiking through the local Tijuka rainforest, and more. I will need to go back with some adventurous friends and an additional camera. I only used a GoPro HD Hero 2 which is just designed for action sports and is not intended for regular filming.
Capoeira Adult/Teenager Group (young children not pictured)
Mestre João Kanoa
I came to Rio de Janeiro to do sports with kids while trying
to be a positive mentor and teach them some English. I came NOT knowing virtually any Portuguese
or any Capoeira. Even through these
language barriers, I was still able to communicate and have a great time with
the kids. I took the initiative to use
my skills to help them in any way possible.
I have been training Mixed Martial Arts for a little less than a year
with an obsession. So each Capoeira
class the Master, who is completely blind, allowed me to teach the kids martial
arts techniques while I implemented English lessons. Many of these kids live in a favela so for
them self-defense abilities could save their lives. I tried to be very
expressive with my body and face in order for the kids to understand, which
they were able to. I also used humor to
keep the kids engaged in what we were doing.
I was very energetic and enthusiastic about what I was showing them and
the kids mirrored my energy. It is
sometimes discouraging to not know what is going on and not be able to
communicate completely but a volunteer just has to roll with the punches and do
what they can in order to help. Expect
things to be confusing. It’s not about
the volunteer, it is about the kids. If
the volunteer does not feel needed then they need to think outside the box in
order to help. Be creative. Figure out the interests of the kids and make
it a game. For example, bring a soccer
ball (football) and kick it around with the kids and implement some sort of
informal English class. Smile. A smile is a universal way of saying that you
are happy because you are with those around you. Everyone has something to offer. A volunteer should be able to teach something
to the kids but the kids can also teach the volunteer. Have fun!
Sometimes it may feel like work but a volunteer should be having fun
with the kids.
I did pay for this volunteer program. The money went to my housing, to support the program, and to some administration costs. However, I believe that there are ways to volunteer without having to pay a cent. There are even programs where you can get housing paid for by the group that you are volunteering for. Or just do couchsurfing and volunteer to whoever needs help. It would just take some asking around.
Surfing can be intimidating and unnatural for almost everyone. It requires balance, coordination, strength, and athleticism. As well as the ability to swim. But through practice and finding the right board, anyone should be able to do it. If a guy that failed a sobriety test (walking the line) while completely sober according to the breathalyzer can stand up on a surf board and ride it into shore, then ANYONE can! It is a lot of fun and it can be a great workout. The following video should help to get you started.
When I walked into BTT there was only one man in the academy. He was probably the biggest man that I have ever seen and he actually looked a lot like Dwayne "The Rock" Johnson, the famous WWE wrestler and movie star. The first inclination was to be extremely intimidated and I didn't expect him to speak English. But he was one of the nicest people that I have ever met. We grappled without a GI (jiu jitsu uniform) for 5 rounds starting from the floor. He was able to submit me each time after a few minutes of me at least putting up some good defense and offense. I just have not trained BJJ (Brazilian Jiu Jitsu) long enough. I will train with friends in my house and watch instructional DVDs to improve. And perhaps join an MMA gym close by my house.
Brazilian Jiu Jitsu has been proven to be very effective for defeating a larger and stronger opponent. Even though I was much smaller than my opponent, I was still able to at least defend myself on the ground. Whereas if we were sparring kickboxing it would be LIGHTS OUT for me. In the Ultimate Fighting Championship (UFC) Royce Gracie proved that BJJ could defeat anyone regardless of the size of the opponent.
Watch videos on YOUTUBE (BJJ Weekly), grab a friend, find some mats, and then do some jiu jitsu. It can be effective for self defense against an attacker in some scenarios (not if he has a knife).
Psalm 144:1
"A psalm of David. Praise the LORD, who is my rock. He trains my hands for war and gives my fingers skill for battle."
What the hell is hacking life all about? That's a good question. One of my favorite authors, Tim Ferris author of The Four Hour Workweek and The Four Hour Body, makes life hacking the driving force in his life. He throws himself head first into something completely unknown to him previously and forces himself to learn it quickly. Whether that something is learning Yabusame, a supremely difficult horse-back archery sport in Japan, or winning the Tango championship on behalf of Argentina (the only American to ever do so).
I would like to do the same. I have so many interests in so many different things, many of which I know absolutely nothing about. I need to Carpe Diem every day before I run out of days. The key to learning things is to make the first step. You should research about it then go to someone who has been doing it for years and ask, or if necessary pay, for their help. Perhaps instruction can even be swapped. If you are a great guitar player and you wish to be a Jason Bourne-esque badass, swap with a martial arts instructor interested in learning how to play guitar. Repetition and visualization of the skill is necessary to learn it efficiently. Do something every day that you are uncomfortable with if not completely terrified of. Sitting on your thumbs all day won't get you far nor will it make your life fulfilled. Be vulnerable and feel like an idiot for a while, I dare ya!
Today, I taught English to a group of young capoeira students (3 to 12 year olds) through Muay Thai and self defense instruction. Some of these kids neighborhoods (favelas) are very dangerous and it is a good thing to teach them self defense. And with the upcoming World Cup (2014) and Summer Olympics (2016) coming to Rio de Janeiro, I hope that I can initiate a spark in them to learn English which will give them many opportunities in the future. After the kids class, I then learned from skilled Capoeira men who have been doing it for years. They were very open to me and patient. I am looking forward to learning more of this breakdance fighting art created by African slaves in the 16th century. I need to hack the Portuguese language!
Anywhere fit!
People like to use travel as an excuse for not working out. If its a trip for business, they say that they did not have enough time. Or if it is no where near a gym then they believe that they cannot workout. This is far from the truth. If its time that you lack, space, equipment, ect then you are only lying to yourself. A workout does not have to consist of complicated exercises and equipment. It can be done in a short amount of time (INTENSITY) or a long period of time stretched throughout the day while relaxing or working (VOLUME) using the greatest piece of equipment that you own.... YOUR OWN BODY! Find some stairs and walk or run up them. Near the beach? Go for a run. Stuck in a hotel room? Drop and give yourself 20 push-ups every 10 minutes. Whether you are at a boring hotel room in Wisconsin or an exotic beach in France, there are no excuse to not at least do something You will feel and look better as a result. Just eat right as well and do not be afraid to skip a meal if there are only unhealthy options available. Rio FIT
Here in Rio de Janeiro, Brasil, there are pull-up bars and parallel bars (dipping) all over the city and on the beaches. There are several steep stairs near where I am staying. Rather than just sun bathing on the beach, I like to run along it. Running on the sand is very hard! But I have seen several men older than 50 who are also jacked as hell running along the beach. Coincidence? Probably not. I am also going to take advantage of the sports and activities of the city. I am looking into Brazilian Jiu Jitsu training with the Gracies, rock climbing up Sugar Loaf, surfing school, and capoeira, martial arts, and futebol with children in a favela to name a few activities that I will be doing. Do some research on the city that you will be visiting and shoot out some emails about prices and times to schedule some fun exercise by surfing the internet for reliable sources. JUST DO IT! (as the slave driving company likes to say)
